Pause squats
45
45
135
225
270x4x4
Assistes chins 4x8
Didn’t complete knee raises today due to odd pain, but it doesn’t seem like anything serious.
PM workout
Bench
45
135x15
175x13
185x12
195x10
205x6
Incline
45
135x15
145x13
155x8
164x4
Dips assisted 3x8
Barbell curls 5x8-15
Concentration curls 4x8-12
Rope pushdowns 1x15
Squat
45
45
135
225
315
340x3x2 felt rough today for some reason, so I tapered it
Assisted chins
5x8-15
Knee raises 5x12
1 Like
PM workout
Bench
45
135
185
225
250x6x2
Incline DB
65sx12/9/8
Db flies
30sx3x12
Barbell curls 5x12
Concentration curls 4x8-12
Rope pushdowns 3x12
Military
45
95
115
135
155x2
Dead
45
135
225
315
405
435x2
My lowback felt wimpy after this so I stopped the session here, since I cant afford an injury.
PM workout
Btn press
45
65x12
85x12
95x12
105x6
Barbell rows
45
95x12
115x12
135x12
155x12
Side raises
20sx5x10
Wrist curls
95x5x12
Shrugs, paused
225x12
275x12
295x10
Drop225x8
1 Like
No AM workout due to some minor lowback iffiness
PM workout
Bench
45
135
185x12
195x12
205x10
215x6
Barbell curls
45
45
65x12/8/8/8
Incline
45
135x12
145x8 cramp
145x12
155x12
Dips assisted
4x8
Spider curls 2x12
Pause squats
45
45
135
225
275
300x5x2
Assisted chins
5x6-12
Underhand assisted 2x8
Hanging leg raises
3x5
PM workout
Military
45
45
95
115
135
155xF lol
Wrist curls 5x10-15
Rope pushdowns 5x8-15
Db side raises 5x10-15
Seated db extensions 3x12-15
Cable side raise 2x12-15
Bench
45
135
185
210x6x4
Db curls
20sx15
25sx4x8
Concentration curls
20x4x12
Pinwheel curls
25sx12
30sx12
35sx8
Incline DB
65sx12/12/7
Vbar pushdowns
47x15
50x15
57x11
Squat
45
45
135
225
290x6x4
Hanging knee raises
5x12
Side planks
3x15s per side
PM workout
Military
45
95
115
145x6x1
Assisted chins
5x6-12
Underhand assisted chins
4x8-10
Btn press
45
95x12
105x8/7
Side raises
17sx12
20sx12
25sx12
Wrist curls
45
95x15/12/12
Bench
45
135
185x12
195x12
205x10
215x6
Incline
135x10
155x12
165x9
175x4
Dips
Assistedx4x8
Barbell curls 5x8-15
Concentration curls 4x12
Hammer curls 3x8-12
Squat
45
45
135
225
275
315
330x3x3
Didnt do the last three sets due to knee pain. Trampolining with the kids right before this workout was not my brightest idea
Hanging knee raises
5x13 reps
Started assisted chins but the station was usurped from me by a circuit crew
Deadlift
45
135
225
315
365
390x2x2
SLDL
245x4x10
Chins, assisted
4x10
Press
45
45
95
115
145x3x2
Chin press
45
65x12
95x12
105x10
Side raises 3x20
Suitcase holds 4 sets
Shrugs 2x12-15 paused
Dead hang
2armx60s
1armx3s per hand LOL
1armx3s mother of God
Bench
45
135x15
185x15
205x10/8
Dips, assisted
4x8
Barbell curls
45
45
75x3x8
Hammer curls 4x12-15
Rope pushdowns 3x10-15
A.M.
Squat
45
135
225
315
340x6x2
P.M.
Btn press
45
65x12
95x12
105x12
115x6 PR
Deficit deads
135
135
225
315
365x1
315x5
Back extensions
4x12
1arm db press
30sx12
40sx12
50sx8/8
40sx15
Dead hang
2armx30s/30s
Squat
45
135
225
315
315
375x2/2/1
I only had 30 minutes to accomplish this, and I think the short rests with 375 is what hurt me. The goal was 5x2 with that weight, and maybe with longer rests I could have done it.
Bench
45
135
185
225
245
270x2/1/1/1/1
Db curls
6x8-12
Cable long curls
4x12
No A.M. workout due to 16 hour shift.
P.M. workout
Bench
45
135
185
225
245x1
205x5x2
SLDL
45
135
225
255x3x8
Chin press 2x10
Preacher db 3x15
Pushdowns 3x8-15